Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

4 Rounds
7 BB Full bicep curls

7 BB Half rep bicep curls from 90 degrees up

7 BB Half rep bicep curls from the bottom to 90 degrees

7 DB Half rep seated strict press – stop at 90 degrees

7 DB Full rep seated strict press

7 DB Floor press

Max set lateral shoulder raise right arm (DB or small plates) until you cannot lift parallel to the floor

Max set lateral shoulder raise left arm (DB or small plates) until you cannot lift parallel to the floor

***Lateral movement is from behind hip to parallel***

Rest 90 seconds "after each round"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose: 45s Each Side

B: Warm-up (No Measure)

400m Run

10 Up Dog Down Dog

10 Alt Spidermans Stretch

10 Frog Hops

20 Banded Pass Through

20 Banded Pull Aparts if front of chest

20 Banded Pull Aparts overhead

10 Banded OHS

C: 2k Row (Time)

Max Effort 2k Row

D: Hang Snatch (Complex)

On the 1:30 x 5 Sets:

2 Pausing Hang Squat Snatch (2 sec at bottom of sq)

2 Hang Squat Snatch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Run

2 Rounds

10 Alt Spiderman Stretch

10 Russian Baby Makers

20 Alt Mountain Climbers

10 Inchworm to Push-ups

10 Slow Air Squats

B: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

2 Hang Power Clean

2 Hang Squat Clean

1 Split Jerk

*build up with good form

C: Metcon (Time)

1 Mile Run

then right into

10 Rounds of

7 Thrusters (R+75/55, Rx 65/45)

7 Pendlay Rows

7 Burpees

* Times for this workout should range from 17-30+ minutes. 35min time cap

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PVC Shoulder Press

PVC RDL

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

LEGS: AMRAP 12
12 x RDL (mid-shin)

12 x Hack Squats

12 x WB Jump Squats

C: Metcon (No Measure)

ARMS: Ladder with 3 seconds ECCENTRIC (A through D)
A. 8 x BB Bicep Curls (Against Wall or Standing)

B. 8 x BB Close Grip Floor Press (Use small plates)

C. 8 x DB Hammer Curls

D. 8 x BB Skull Crushers (Use small plates)

E. 15 x DB (Together) Bicep Curls (hint….rotate pinky out for bicep peak)

F. 15 x Diamond Push-ups

Rest 1min between sets.

*** Ladder = A, rest 1min then A+B rest 1min then A+B+C….

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds for each movement
Jumping Jacks

Spidermans Stretch

Push-up to Down Dog

Jumping Jacks

Samson Stretch + Air Squat

PVC Pass Through

PVC Overhead Squats

PVC Pass Through (More Narrow)

B: Power Snatch (*Build to a Heavy Single)

C: Metcon (Time)

30-20-10 Power Snatches (R+95/65, Rx 75/55)

43/30-29/20-14/10 Cals Row/Ski or 30/21-20/14-10/7 Cals Bike

*This workout is intended to take between 9-12 min to complete

*15min time cap.

*Power snatches-Choose a light weight that you are capable of cycling for 15+ reps unbroken when fresh

*For athletes who are on the fence about weights, lighter is better

*The goal is to be able to cycle sets throughout instead of single reps

D: Metcon (No Measure)

3 Rounds: If time permits
10 Knees ups (w/ siders)

10 Pike ups

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
Jumping Jacks

PVC Pass Through

PVC Good Mornings

PCV Shoulder Press

PCV OVHD Squats

Inchworm + push-up

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

5 Rounds
BUY-IN: 500M Run

10 Man Makers (50/35, 35/20)

20 DB Romanian Deadlift

30 Single Arm DB Snatches (15/Side)

40 DB Front Squats

50 Abmat Situps

CASH-OUT: 500M Run

***Man Maker = Push-up, Single Arm Row, Single Arm Row, Cluster (Sq Cln+Thruster)